If you want to start exercising regularly, first think about what you like to do and what kind of exercise might be right for you. There is a huge variety of ways to get moving. Physical activity is defined as any kind of skeletal and muscular activity that uses more energy than standing still.
Past experiences of physical activity can influence our current physical activity habits. Some people have unpleasant memories of sports they have been forced to do. In addition, the experience may have left you feeling inferior: clumsier or slower than others.
WHAT KIND OF EXERCISE DO YOU LIKE BEST?
The first step to getting started is to think about what kind of exercise is in your comfort zone. What kind of exercise have you felt successful in? What kind of exercise inspires you, and what kind drives you far away from sports?
When answering these questions, do not compare yourself with others. You don’t have to like the sports that other people like. If you’re not having the same fun as everyone else on a run or in the gym, don’t be discouraged. Maybe you prefer something else – like swimming, home workout, cycling, or badminton?
When choosing your mode of exercise, you should also consider what kind of exercise is the easiest for you. You are more likely to start exercising if you can do it without a lot of upfront preparation and purchasing.
It’s worth thinking about your preferred way of moving and the importance of exercise. This will increase the likelihood of exercise becoming a long-term lifestyle.
INCREASE the QUANTITY WITH MODERATION
If you’ve never exercised before or are starting after a long break, start with small goals. First, set a goal to exercise once a week, 20 to 30 minutes at a time.
Once you’ve had a few weeks of exercise, you can start to increase the amount of exercise you do. Ultimately, the target is a weekly level of physical activity equivalent to these health exercise recommendations:
- Improve your endurance by exercising several days a week for a total of at least
2 hours 30 minutes briskly
OR
1 hour 15 minutes strenuously. - Improve your muscle tone and develop your movement control at least 2 times a week.
You can accumulate this amount in small increments over the week, in batches of at least 10 minutes.
ENCOURAGE YOURSELF AND TRY AGAIN
When you exercise, encourage yourself by thinking that you are doing something good for yourself. Try not to think about the performances or superiority of others. Think of exercise as a respite and recreation – not as a performance.
After an enthusiastic start, there are often setbacks when starting to exercise. It’s only natural when the initial enthusiasm wears off. But get back to your goal – you haven’t lost anything.